Power workouts, also known as reactive training workouts, require exercises with quick and powerful movements. Power is defined by the National Academy of Sports Medicine as the ability to exert maximal force in the shortest period of time. Power workouts are ideal for athlete conditioning as well as improving any individual's overall function during movement. Integrating a power workout into weekly training improves reactive strength, muscular efficiency and reaction time.
Progressing Safely
Before beginning power workouts, you should develop proper flexibility, a strong core and good balance to ensure safe progression. Power workouts can be very demanding and provide optimal benefit when progressed at a safe and steady pace. Power exercises that are useful in beginning a regular power workout are squat jumps, box jumps, and long jumps. Perform these exercises three times for three to eight repetitions each, holding each stable landing for three to five seconds.
Building Strength through Power
Power workout exercises can help increase joint function and eccentric strength. Exercises that will produce these benefits are tuck jumps, butt-kicks and power step-ups. Performing these exercises in a quick and repetitive fashion trains the body to respond to other stimuli at a stronger and faster rate. Perform strength-building power exercises two to four times for eight to 12 repetitions without any rest between reps.
Explosive Power Training
Training to produce the fastest and most explosive movements used by professional athletes and weekend warriors alike takes careful training. To move fast you must train your body to produce maximum velocity. Power workouts that teach the body to execute movement explosively include the aforementioned exercises along with single-leg power step-ups, cone drills and plyometric drills. Do these exercises two to four times for eight to 12 repetitions with as much explosive energy as possible.
Exercise Selection and Precaution
According to the American College of Sports Medicine, power exercises can consist of movements that engage large muscle mass groups such as weighted and unweighted vertical jumps and squats as well as smaller muscle mass exercises such as medicine ball throws. While injury rates are very low during explosive plyometric exercises, especially compared to sports injuries, you must take precautions to ensure safety. To ensure proper mechanics and exercise safety, consult with an exercise professional before attempting a power workout.
References
- "Optimum Performance Training for the Health and Fitness Professional;" National Academy of Sports Medicine; 2004
- American College of Sports Medicine: Explosive Exercise
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